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Quit Smoking - You Can
Do It!
 The
third Thursday of every November is the Great American Smokeout Day.
If you're ready to quit, congratulations! Having the desire to quit
is the most important first step toward quitting. To prepare
yourself, check your reasons for quitting.
I will...
- Feel more in control of my life.
- Have more money.
- No longer expose others to my secondhand
smoke.
- Be a better role model.
- Lower my risk for cancer, heart attacks,
strokes, early death, cataracts and skin wrinkling.
Withdrawal Feelings are Short Term
Nicotine leaves your body within three days. Temporary withdrawal
feelings are a sign that your body is starting to repair itself.
Symptoms include:
- Difficulty sleeping
- Feeling cranky or sad
- Restlessness
- Trouble thinking
- Hunger
Help Manage and Ease Cravings
- Drink a lot of water and fruit juice.
- Instead of holding a cigarette, try
holding a pencil, marble or water bottle.
- Try chewing on a toothpick, cinnamon
stick, pickle, apple or celery.
- Light incense instead of a cigarette.
- Wash your hands or some dishes.
Start New Habits
- After meals, get up from the table.
Brush your teeth or go for a walk.
- Avoid people, places and things that you
connect with smoking.
- Go where smoking isn't allowed -
libraries, museums, theaters and places of worship.
- If you must be somewhere you'll be
tempted, such as a party, remember that most people don't smoke.
Stand with the non-smokers.
Learn to Relax
- Relax quickly by taking deep breaths.
- Take 10 slow, deep breaths and hold the
last one.
- Then breathe out slowly.
- Relax all of your muscles.
- Picture a soothing, pleasant scene.
- Just get away from it all for a moment.
- Think only about that peaceful image and
nothing else.
The Instant Rewards of Quitting
Within 20 minutes after your last cigarette, your body begins to heal.
The poison gas and nicotine start to leave your body. Your pulse
rate goes back to normal. The oxygen in your blood rises to a normal
level.
A few days after quitting, your senses of
taste and smell are better. You can breathe easier. Your
"smoker's hack" starts to go away.
Long-Term Rewards After Quitting
- 1 year: your added risk of
coronary heart disease is half that of a smoker's.
- 5-15 years: your stroke risk is
reduced to the level of a non-smoker's.
- 10 years: your lung cancer death
rate is about half that of a smoker's. Your risk of cancers of the
mouth, throat, esophagus, bladder, kidney and pancreas decrease.
- 15 years: your risk of coronary
heart disease is equal to that of a non-smoker's.
If You Slip, it's Usually Within the
First 3 Months
- Remember that a small setback doesn't
make you a failure.
- Get back on the non-smoking track right
away.
- Learn from your experience.
- Be aware of the trigger that resulted in
your smoking.
- Decide now how you will cope when it
arises again.
- Feel good about all the time you went
without smoking.
- What has helped you the most to keep
from smoking?
Talk to your physician and EAP to help you
get and stay motivated to quit smoking.
References: National Cancer Institute,
www.familydoctor.org,
www.smokefree.gov, CDC Poster -
Within 20 Minutes of Quitting
Holly Socolow, a former smoker, is
Manager of Employee Assistance Services at Life Management Associates.
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